The CHANGE Doctor: 9 Ways to Break The Habits That Hold You Back | Dr. Rangan Chatterjee x Rich Roll

Rich Roll

Dec 23, 2024

Episode description

Dr. Rangan Chatterjee is one of Britain’s most influential physicians and hosts the chart-topping “Feel Better, Live More” podcast. We explore his new book “Make Change That Lasts,” his groundbreaking “minimal reliance” framework, and why willpower fails. Plus, a special book giveaway! READ MORE👉🏾https://bit.ly/richroll879
✌🏼🌱 - Rich

This Episode Is Brought To You By…

ON
Check out my favorite running shoes, apparel, & more 👉🏾 https://bit.ly/on2024

AG1
Get a Welcome Kit, a bottle of D3K2 AND 5 free travel packs 👉🏾 https://bit.ly/ag12025

Check out all of the amazing discounts from our Sponsors 👉🏾 https://bit.ly/rrpsponsors

LISTEN / SUBSCRIBE TO THE PODCAST
Apple Podcasts: http://bit.ly/rrpitunes
Spotify: http://bit.ly/rrpspotify
Google: http://bit.ly/rrpgooglepods

Meal Planner: http://meals.richroll.com
Voicing Change Book: http://richroll.com/vc
Clips Channel: https://www.youtube.com/c/RichRollPodcastClips
Newsletter: http://bit.ly/rollcallemail

CHAPTERS
00:00:00 Intro
00:02:20 LA Experience and Wellness Community
00:06:03 Lifestyle's Impact on Health
00:07:13 Four Pillars of Health
00:08:14 Root Causes of Behavior
00:09:19 Self-Awareness and Change
00:11:49 Internal vs. External Obstacles
00:12:39 Understanding Behavior Patterns
00:13:30 Stress and Alcohol Consumption
00:14:54 Public Health Guidelines Limitations
00:15:52 Daily Exercise Routine
00:17:33 Minimal Reliance Concept
00:18:14 Addiction and Behavior Change
00:19:01 Fresh Perspectives on Change
00:21:18 Trust Yourself: The Key Chapter
00:22:19 The Wrong Question to Ask
00:25:26 Case Study on Dietary Advice
00:26:30 Finding What Works for You
00:28:41 Intuition vs. External Guidance
00:29:52 Distinguishing Intuition from Impulse
00:30:53 The Practice of Self-Connection
00:33:10 Breathwork and Mind Mastery
00:35:14 Daily Practice for Intuition
00:36:13 External Inputs vs. Internal Awareness
00:37:20 The Importance of Internal Knowledge
00:38:31 Ad Break
00:40:28 Acclimating to Discomfort
00:41:24 Psychological Practices Over Physiological
00:42:36 Trusting Oneself Through Discomfort
00:43:56 Diseases of Comfort
00:44:57 Engaging with Discomfort
00:45:59 Practical Takeaways for Discomfort
00:46:28 Replacing Decisions with Rules
00:47:46 Internalizing Rules for Health
00:48:45 Engaging in Simple Discomfort
00:50:39 Making Wellness Accessible
00:51:39 Building Trust Through Small Promises
00:53:50 The Engine of Self-Esteem
00:54:49 The Power of Small Habits
00:55:50 Mastering Small Changes
00:56:27 The Importance of Presence
00:57:06 Enjoyable Small Changes
00:58:41 The Challenge of Big Changes
00:59:38 Embracing Discomfort
01:01:19 Building Resilience
01:03:27 Awareness as a First Step
01:05:15 Understanding Emotional Eating
01:08:30 Personalized Approaches to Health
01:09:27 The Science of Small Changes
01:10:22 Triggers for Behavior Change
01:13:44 Ad Break
01:15:43 Recreating Healthy Choices
01:16:30 Eliminating Temptation
01:17:15 Motivation vs. Action
01:18:26 Understanding Internal Drivers
01:22:44 Community and Value
01:24:48 The Impact of Stress
01:29:50 Practical Exercises for Change
01:30:52 Reflection on Deathbed Regrets
01:31:59 The Exercise of Writing Your Own Happy Ending
01:33:57 Defining Happiness Habits
01:34:55 Focus on Quality Time
01:35:53 Pursuing Passions
01:36:48 Addressing the To-Do List Mentality
01:37:45 Daily Reflection Questions
01:39:37 The Power of Prioritization
01:40:35 Personal Examples of Daily Focus
01:42:22 Authenticity and Connection
01:46:16 Lessons from Dr. Chatterjee's Father
01:47:13 Impact of Personal Loss
01:48:10 Turning Inward for Answers
01:49:05 Lessons from Grief
01:50:00 Creating a Balanced Life
01:51:02 The Disease of More
01:53:11 Shaping Life's Narrative
01:54:22 Emotional Stress and Behavior Change
01:56:26 Lessons from Edith Eger
01:59:38 Reframing Triggers
02:01:31 Understanding Criticism

CONNECT WITH RICH
✩ Website - http://richroll.com​
✩ Rich Roll Podcast - https://richroll.com/all-episodes/
✩ Instagram - https://www.instagram.com/richroll/
✩ Twitter - https://twitter.com/richroll
✩ Facebook - https://www.facebook.com/richrollfans
✩ Strava - https://www.strava.com/athletes/14443?oq=rich
✩ Memoir: Finding Ultra - https://www.richroll.com/shop/books/finding-ultra/
✩ Cook - The Plantpower Way - https://www.richroll.com/shop/books/the-plantpower-way-signed/
✩ Italian! - The Plantpower Way: Italia - https://www.richroll.com/shop/books/the-plantpower-way-italia-signed/
✩ Support - https://www.patreon.com/richroll

FILMED AND EDITED BY DAN DRAKE
https://www.dandrake333.com/

* * * * *

NEW TO RICH?
Hi I'm Rich Roll. I'm a vegan ultra-endurance athlete, author, podcaster, public speaker & wellness evangelist. But mainly I'm a dad of four. If you want to know more, visit my website or check out these two the NY Times articles:
http://bit.ly/otillonyt
http://bit.ly/vegansglam

I LOVE MAIL! SEND IT HERE:
2630 Conejo Spectrum St.
Thousand Oaks, CA 91320

#richroll #richrollpodcast

Episode description

Dr. Rangan Chatterjee is one of Britain’s most influential physicians and hosts the chart-topping “Feel Better, Live More” podcast. We explore his new book “Make Change That Lasts,” his groundbreaking “minimal reliance” framework, and why willpower fails. Plus, a special book giveaway! READ MORE👉🏾https://bit.ly/richroll879
✌🏼🌱 - Rich

This Episode Is Brought To You By…

ON
Check out my favorite running shoes, apparel, & more 👉🏾 https://bit.ly/on2024

AG1
Get a Welcome Kit, a bottle of D3K2 AND 5 free travel packs 👉🏾 https://bit.ly/ag12025

Check out all of the amazing discounts from our Sponsors 👉🏾 https://bit.ly/rrpsponsors

LISTEN / SUBSCRIBE TO THE PODCAST
Apple Podcasts: http://bit.ly/rrpitunes
Spotify: http://bit.ly/rrpspotify
Google: http://bit.ly/rrpgooglepods

Meal Planner: http://meals.richroll.com
Voicing Change Book: http://richroll.com/vc
Clips Channel: https://www.youtube.com/c/RichRollPodcastClips
Newsletter: http://bit.ly/rollcallemail

CHAPTERS
00:00:00 Intro
00:02:20 LA Experience and Wellness Community
00:06:03 Lifestyle's Impact on Health
00:07:13 Four Pillars of Health
00:08:14 Root Causes of Behavior
00:09:19 Self-Awareness and Change
00:11:49 Internal vs. External Obstacles
00:12:39 Understanding Behavior Patterns
00:13:30 Stress and Alcohol Consumption
00:14:54 Public Health Guidelines Limitations
00:15:52 Daily Exercise Routine
00:17:33 Minimal Reliance Concept
00:18:14 Addiction and Behavior Change
00:19:01 Fresh Perspectives on Change
00:21:18 Trust Yourself: The Key Chapter
00:22:19 The Wrong Question to Ask
00:25:26 Case Study on Dietary Advice
00:26:30 Finding What Works for You
00:28:41 Intuition vs. External Guidance
00:29:52 Distinguishing Intuition from Impulse
00:30:53 The Practice of Self-Connection
00:33:10 Breathwork and Mind Mastery
00:35:14 Daily Practice for Intuition
00:36:13 External Inputs vs. Internal Awareness
00:37:20 The Importance of Internal Knowledge
00:38:31 Ad Break
00:40:28 Acclimating to Discomfort
00:41:24 Psychological Practices Over Physiological
00:42:36 Trusting Oneself Through Discomfort
00:43:56 Diseases of Comfort
00:44:57 Engaging with Discomfort
00:45:59 Practical Takeaways for Discomfort
00:46:28 Replacing Decisions with Rules
00:47:46 Internalizing Rules for Health
00:48:45 Engaging in Simple Discomfort
00:50:39 Making Wellness Accessible
00:51:39 Building Trust Through Small Promises
00:53:50 The Engine of Self-Esteem
00:54:49 The Power of Small Habits
00:55:50 Mastering Small Changes
00:56:27 The Importance of Presence
00:57:06 Enjoyable Small Changes
00:58:41 The Challenge of Big Changes
00:59:38 Embracing Discomfort
01:01:19 Building Resilience
01:03:27 Awareness as a First Step
01:05:15 Understanding Emotional Eating
01:08:30 Personalized Approaches to Health
01:09:27 The Science of Small Changes
01:10:22 Triggers for Behavior Change
01:13:44 Ad Break
01:15:43 Recreating Healthy Choices
01:16:30 Eliminating Temptation
01:17:15 Motivation vs. Action
01:18:26 Understanding Internal Drivers
01:22:44 Community and Value
01:24:48 The Impact of Stress
01:29:50 Practical Exercises for Change
01:30:52 Reflection on Deathbed Regrets
01:31:59 The Exercise of Writing Your Own Happy Ending
01:33:57 Defining Happiness Habits
01:34:55 Focus on Quality Time
01:35:53 Pursuing Passions
01:36:48 Addressing the To-Do List Mentality
01:37:45 Daily Reflection Questions
01:39:37 The Power of Prioritization
01:40:35 Personal Examples of Daily Focus
01:42:22 Authenticity and Connection
01:46:16 Lessons from Dr. Chatterjee's Father
01:47:13 Impact of Personal Loss
01:48:10 Turning Inward for Answers
01:49:05 Lessons from Grief
01:50:00 Creating a Balanced Life
01:51:02 The Disease of More
01:53:11 Shaping Life's Narrative
01:54:22 Emotional Stress and Behavior Change
01:56:26 Lessons from Edith Eger
01:59:38 Reframing Triggers
02:01:31 Understanding Criticism

CONNECT WITH RICH
✩ Website - http://richroll.com​
✩ Rich Roll Podcast - https://richroll.com/all-episodes/
✩ Instagram - https://www.instagram.com/richroll/
✩ Twitter - https://twitter.com/richroll
✩ Facebook - https://www.facebook.com/richrollfans
✩ Strava - https://www.strava.com/athletes/14443?oq=rich
✩ Memoir: Finding Ultra - https://www.richroll.com/shop/books/finding-ultra/
✩ Cook - The Plantpower Way - https://www.richroll.com/shop/books/the-plantpower-way-signed/
✩ Italian! - The Plantpower Way: Italia - https://www.richroll.com/shop/books/the-plantpower-way-italia-signed/
✩ Support - https://www.patreon.com/richroll

FILMED AND EDITED BY DAN DRAKE
https://www.dandrake333.com/

* * * * *

NEW TO RICH?
Hi I'm Rich Roll. I'm a vegan ultra-endurance athlete, author, podcaster, public speaker & wellness evangelist. But mainly I'm a dad of four. If you want to know more, visit my website or check out these two the NY Times articles:
http://bit.ly/otillonyt
http://bit.ly/vegansglam

I LOVE MAIL! SEND IT HERE:
2630 Conejo Spectrum St.
Thousand Oaks, CA 91320

#richroll #richrollpodcast

Mindsip insights from this episode:

Replace decisions with simple rules to combat fatigue

To overcome decision fatigue, create and internalize simple rules, such as always taking the stairs, to make the desired behavior your default.

Utilize the "Three Fs" to manage cravings

To manage cravings, use the "Three Fs" exercise: identify what you truly Feel, understand how food Feeds that feeling, and Find an alternative behavior.

Ask yourself one important question daily to prioritize effectively

Every morning, ask yourself, "What is the most important thing I have to do today?" to force a decision and focus on what truly matters.

Drive behavior change through self-love and abundance

Behavior change driven by an energy of lack, guilt, or shame will always fail, whereas change driven by self-love and abundance can become effortless.

Incorporate five-minute strength workout into your morning routine

A five-minute strength workout performed daily while your coffee brews is an easy, stackable habit that builds momentum and self-trust.

Question your trust in experts to regain self-trust

Instead of asking which expert to trust, the more powerful question is, "Why do I no longer trust myself?".

Practice daily solitude to listen to your body's signals

The most powerful daily practice for anyone in the current climate is a daily practice of solitude to learn how to listen to your body's signals.

Master breath hold meditation to cultivate mental resilience

The breath hold meditation course by Erwan Le Corre teaches you to quiet your mind during extreme physical discomfort, a skill transferable to all areas of life.

Challenge comfort to combat modern diseases

A strong case can be made that many modern diseases are "diseases of comfort" that simply don't exist in societies with more physically uncomfortable lives.

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